Tips for High Altitude Trekking in Pakistan

 

If you've never hiked above 5,000 feet in elevation, you're about to discover a region of the planet unlike any other. Journeys to K2 Base Camp, Gondogoro La, and the Snow Lake Trail offer magnificent scenery and a unique culture, but they also present a significant challenge. To attain your objectives of the top or highest pass while really enjoying each step, proper physical preparation is very necessary.

The most important component of preparing for your ascension is dedication. Despite the fact that everyone has a busy schedule, you must make time to dedicate to a daily personal training routine. The objective is to design a workout regimen that will have you in peak condition on the day of your particular climb. Numerous variables, such as your schedule, location, environment, and availability of exercise equipment, will affect your individual programme.

**The following is just a sample program. You should definitely consult your physician before beginning this or any fitness training. You should also consult with a certified, professional trainer.

1. Boosting Your Aerobic Fitness

It should come as no surprise that hiking at altitude is the best way to get ready for it. Take advantage of this chance as much as you can if you have access to regions above 5,000 feet (the higher the better). Those without access will have to put forth significantly more effort to get ready for high-altitude walking. You should take into account the fact that exercising at a high altitude is harder by making your workouts more difficult in a variety of ways, including:

hike up a mountain. You should spend the majority of your workout going uphill! Try a Stairmaster on the fastest level, or climb the steep steps in a stadium, in addition to outdoor trails.

hike carrying a heavy bag. On your adventure, you won't be carrying anything more than a daypack, but you should train with a loaded pack (20–50 lbs.). You can save your knees the strain of trudging downhill with a weight by packing one-gallon water jugs and emptying them when you reach the top.

Increase your hiking speed from what you are used to.

Try to keep your rest periods to a minimum.

A training regimen centred on uphill hiking is a perfect supplement to other cardiovascular exercises like biking, swimming, cross-country skiing, and running.

2. Strength Training

Your back, shoulders, arms, and abdominal muscles should all be strengthened. The aerobic activity will strengthen your leg muscles, but if you feel up to it, you can also include workouts that target your legs particularly.

You can perform the following workouts at home:

As many sit-ups (abdominal crunches) as you can in two sets.

three sets of up to fifteen repetitions each of pull-ups and/or chin-ups.

Push-ups for three sets, with a maximum of 40 repetitions per set.

3. Staying Hydrated

During your ascent at altitude, your body will need more fluids to function. Being dehydrated reduces your stamina, adds to weariness, and increases your risk of developing altitude sickness. Keep in mind to drink enough of water when exercising.

With your workouts, your body will require it, but it also needs to get accustomed to drinking water. Your body should now begin preparing for ingesting those massive volumes since you will need to drink a lot of liquids (at least three to four quarts per day) while climbing.

4: Focus on Optimizing Sleep

During your training, make an effort to sleep for at least eight hours per night. At higher elevations, it can be difficult to fall asleep, which will make your journey much more difficult. You'll sleep better if you stay hydrated and make sure you have the correct furniture and amenities.

Before your travel, spend a few nights getting acclimated to and comfortable with your sleeping arrangement. Getting used to sleeping with earplugs is also a good idea because they are useful on windy nights on the route.

A POSSIBLE WEEKLY TRAINING SCHEDULE

** Always consult your physician and a certified, professional trainer first.

Three Months Prior

Create a solid base of mountain-ready fitness. Keep your commitment in mind during this month. Create a training regimen that works for you and follow it.

Day 1: Perform pushups, situps, and pullups while hiking for at least 40 minutes uphill.

Day 2: Jog for no less than 30 minutes.

Day 3: Perform pushups, situps, and pullups while hiking for at least 40 minutes uphill.

Day 4: Jog for no less than 30 minutes.

Day 5: Perform push-ups, sit-ups, and pull-ups while hiking for at least 40 minutes uphill.

Day 6: Engage in an enjoyable workout (cross-country skiing, biking, paddling, etc.).

7th day: Rest

Notes: An uphill walk can be replaced with a stairmaster or stair climbing. Jogging can be replaced by swimming or riding. However, biking should be difficult—uphill or taking more than 30 minutes.

Two Months Prior

Build endurance and strength. Keep workouts challenging and fun.

Day 1: Perform pushups, situps, and pullups while hiking for at least 40 minutes uphill with a weighted pack.

Day 2: Jog for no less than 35 minutes.

Day 3: Perform pushups, situps, and pullups while hiking for at least 40 minutes uphill with a weighted pack.

Day 4: Jog for no less than 35 minutes.

Day 5: Perform pushups, situps, and pullups while hiking for at least 40 minutes uphill while carrying a weighted pack.

Day 6: Engage in enjoyable physical activity (cross-country skiing, biking, paddling, etc.).

7th day: Rest

Notes: Every other week, go on a 10- to 15-mile walk that takes the entire day to complete, with just brief breaks.

One Month Prior

Intensify everything to the max. Jog and walk more rapidly. Increase the load on your pack. Push-ups, sit-ups and pull-ups are repeated. Continue on when you feel like giving up. This month, put yourself through a lot of mental hardship. This month, make sure to thoroughly test all of your equipment. Try to drink three to four quarts of water per day.

Day 1: Perform pushups, situps, and pullups while hiking for at least 45 minutes uphill with a weighted pack.

Day 2: Jog for no less than 35 minutes.

Day 3: Perform pushups, situps, and pullups while hiking for at least 45 minutes uphill with a weighted pack.

Day 4: Jog for no less than 35 minutes.

Day 5: Do push-ups, sit-ups, and pull-ups while hiking for at least 45 minutes uphill while carrying a weighted pack.

Day 6: Take a weighted pack on a minimum six-hour walk.

7th day: Rest

Notes: Consider going on at least one overnight backpacking trip so you may test your sleeping arrangements.

Read more about Acclimatisation Advice and Trekking Drugs.